362 replies to this topic

[Josh'Grizzly'Gregory]

Each to their own but can only offer my own personal experiences. It may well just be me and you may get on fine with it, but that was my experience. Very much a personal choice, different people's digestive systems and metabolisms work differently.

Yeah true, sorry if it sounded like I was saying no it must be this etc etc etc. Just didn't dawn on me people could react differently to it.

[SEADOG]

Has anyone doing any fittness these days

I am looking to get back into the gym really badly but can't seem to get there!

Lets here your weight loss stories

[Ash89rr]

Has anyone doing any fittness these days

I am looking to get back into the gym really badly but can't seem to get there!

Lets here your weight loss stories

I got into running becuase I wanted to lose weight and I realised I was too embaressed to join the specials being 18 stone and extreamly unfit.

18 months later and I'm 5 stone lighter and can run a half marathon. I'm also completely addicted to running and now do it for fun.

I've still got a little bit of weight to shift, but I'm certainly not unfit. Now looking to make use of the last bit's of blubber by turning it into muscle

[SEADOG]

I need to get a kick up the ass and get back on to it really badly.

Once I start to lose the wieght again I am sure I'll get back into it like I was this time last years

[CmdKeen]

Get properly fitted running shoes!

I'm off to join the Royal Navy soon and was finding it tricky improving my running. I can do the 1.5 mile run but on an increasing number of road runs after the 10 minute mark I was getting pain in my lower right leg, which no amount of targetted stretching was really helping with. Went into a Run4It shop in Edinburgh (ironically met another cop in there...) where they have a treadmill and videocamera setup to examine your gait and help fit a proper pair of running shoes.

One pair of shoes later (which are also significantly cheaper online if I need new pairs!) and I can now run until I'm knackered rather than having to stop due to leg pain.

[Ash89rr]

Get properly fitted running shoes!

Couldn't agree more!

[Kellym82]

Any tips for someone who is really not keen on running? I'm currently 14.5 stone and I swim a lot but it doesn't seem to shift any weight My usual swim is about 3.5 kilometres which takes me about 1hr20, and I do it without stopping. I also sometimes do interval training in the pool to help build endurance.

[Myky]

Any tips for someone who is really not keen on running? I'm currently 14.5 stone and I swim a lot but it doesn't seem to shift any weight My usual swim is about 3.5 kilometres which takes me about 1hr20, and I do it without stopping. I also sometimes do interval training in the pool to help build endurance.

Dearest MetKelly,

the ol "if you do what you always do, you will get what you have always got" rings a bell here. it sounds like your body has gotten used to the same routine.

Not sure what sort of facilities you have access too but have you considers cycling/x-trainer/ Spinning (aka consented torture on your body)

even doing a shorter distance at a quicker pace swimming. do another cardio based exercise before or after a shorter swim.

Why are you not keen on running may i ask?

another tip from me is to drink a bottle of cold water (i put a bottle in the fridge every night) as soon as you get out of bed (it kick starts the metabolism). do you eat breakfast? not many realise how important it is not to skip meals when losing weight.

keep your routine fluid ( it stops your mind and your body becoming bored doing the same old thing day in and day out!) chuck in a few ski sits a few times a week, do a full body plank.

I would also suggest you buy a set of tanita scales or a body fat monitor as muscle weighs more than fat so you might find as you get stronger/fitter you get heavier (female athletes should typically be no lower than 18% where as the average female is mid 20s)

Thats all I can think of for now!

Myky

[Neverland]

Does anyone happen to know what channel (if any!) will be showing coverage of Mr Olympia this weekend?

[SR1]

Hello all, thought I'd blow the dust off this thread and ask for some advice.

I'm 22, 6ft 2 (ish) and roughly 12 stone (due to increase over the festive period, no doubt). I am very active and reasonably fit - I cycle probably 4/7 days in the week 2 x 20 minute journeys (though I push myself to do it faster when I'm not with the gf: pb is 9 minutes). Plus 1 x 1 hour game of five a side per week. Other than that I tend to walk most places, work a hell of a lot etc. My diet is good (except this time of year), lots of F&V, low in fat etc.

I am about to apply to be a special and whilst I am reasonably happy that I could pass any tests, I am looking to improve my general fitness, recovery times and particularly strength for if I am successful. I have decided I will join the gym in the new year (state of the art with pool and climbing facilities).

I am not overly 'in to' exercise and can't say I really enjoy it, however I am keen and really want to get fitter!

Can anybody give me any hints as to how many times I should visit the gym a week, what kinds of things I should be doing etc.

Taaa
S

[Myky]

Hello all, thought I'd blow the dust off this thread and ask for some advice.

I'm 22, 6ft 2 (ish) and roughly 12 stone (due to increase over the festive period, no doubt). I am very active and reasonably fit - I cycle probably 4/7 days in the week 2 x 20 minute journeys (though I push myself to do it faster when I'm not with the gf: pb is 9 minutes). Plus 1 x 1 hour game of five a side per week. Other than that I tend to walk most places, work a hell of a lot etc. My diet is good (except this time of year), lots of F&V, low in fat etc.

I am about to apply to be a special and whilst I am reasonably happy that I could pass any tests, I am looking to improve my general fitness, recovery times and particularly strength for if I am successful. I have decided I will join the gym in the new year (state of the art with pool and climbing facilities).

I am not overly 'in to' exercise and can't say I really enjoy it, however I am keen and really want to get fitter!

Can anybody give me any hints as to how many times I should visit the gym a week, what kinds of things I should be doing etc.

Taaa
S

get a gym buddy, they will motivate you to keep going and can climb with you on the climbing wall. sounds like you want functional lean muscle to me rather than bulking up. in which case you are better off with high repetition exercises. also if you want to torture your self to fit in a short time i recommend setting a high incline at the treadmill and a high speed then sprint for 30 seconds on, 20 seconds rest untill you are exhausted. Warning: don't expect to move your leg for the next week after doing this

[Beat]

What supplements are people using at the mo?

I'm using Grenade & Whey Protein Isolate.

[BlueBand]

Very Q thread this!

[jackh]

Having just done my fitness tests for my specials application today I'd like to ask a few questions that have come up as a result of it.

Firstly the bleep test, I got 9.4, is this actually a good score? I know 5.4 is the minimum but I was in the last two left running but the guy who was last managed 11.4. It seemed that As I got to level 9 I very quickly dropped off, up to this point I was comfortable but very quickly lost my pace and that was it. Is there any way to improve this?

Secondly the push and pull test, I averaged 79kg and 81kg respectively and at 6ft5ish and 105kg (16 1/2 stone) I was hoping to be registering that sort of score, but what does it actually mean in relation to the job, is it simply being able to push people off me and push/pull people whilst detaining them?

Finally, at my height and weight my BMI works out at approx 27, I know this measure does not take into account muscle as it is simply weight overall, however how vital is it to get my BMI down? (I need to get to get down to 15 stone to be in my recommended weight bracket) I can't ever imagine myself being 15 stone but if it's important then I'll have to do it!

Many Thanks in advance for your replies!

[CmdKeen]

Jack it depends on your age! If you're under 25 then it is a borderline score for what a decently healthy person should be able to achieve with regular exercise and some running practice. Getting to that stage from everyone's usually unhealthy lifestyles can be hard but once you are there it isn't too hard to maintain.


If you're 30 then it is a good score. There are charts, the armed forces certainly have them but I can't find any online, that break down "pass", "good", "very good" and "excellent" times and scores for both a 2.4km run and the MSFT (bleep test) for age and gender. Off the top of my head for a good score you'll be wanting to aim for the 10s or 11s.

As for getting better you probably want to be looking at interval training. Mix sprints into longer runs, sprinting up hills etc. Especially for the bleep test, which I enjoy less than a straight run, you're looking at needing more power left at the end due to the progressive nature.

Also if you're not already running outside, start. It is a decent factor more difficult than running on a treadmill so is much better training. Plus it is also more like any running you'll be doing in the police.

[MacGregor]

I've been hitting the gym a lot recently (four times a week) to try and get myself a bit fitter even though I won't have a fitness test. I really should do more running but being a poor student can't afford a decent pair of shoes. Has anyone got any suggestions for what has a reasonably similar effect in terms of muscles used that doesn't impact on the knees quite as much?

[CmdKeen]

Elliptical trainer? On a high setting feels like running up stairs.

Failing that swim. Mix cardio sessions with sprints, interval training is amazing for quickly (in the spate of a few weeks) improving general fitness.

[Machiavelli]

I'll just throw a few links in here people might find useful. Reading through these and doing a bit of research may help you tailor your training to your own body; after all, you know it better than any of us.

• Crossfit - Crossfit are top of my list simply because of the convenience they provide. This site always has a workout of the day on the front page, and even tells you when to rest. There are also often alternatives given in the case that you are unable to procure the equipment or do the exercises concerned. Their philosophy is focused around making you an 'all rounder' in terms of physicality; you'll end up fit, strong and explosive.
• Stronglifts - This website has a pretty standard weights training regimen which, if followed, can make anyone significantly stronger. The exercises are basic and there are very few rules, but this won't make you fit, and if you regularly train in contact sports like me or do other heavy exercise, you'll have to take days off. Bear in mind, the philosphy of this program is almost entirely strength-based, therefore you won't necessarily see bulging beach muscles any time soon. For that, you need a program which focuses on sarcoplasmic hypertrophy, as opposed to Myofibrillar.
• Rosstraining This guy runs a blog which is constantly inundated with inspirational videos and exercise advice including, most interestingly, what to do when you don't have conventional equipment available. Ross Enamait (that's his full name) has also written several exercise books. The one entitled 'never gymless' is particularly useful to many people.

Now, before you ask, no, I'm not qualified in any way shape or form. However, I do have experience with all of these sources, and they each come highly recommended by a large fanbase. I'm not telling you to follow them, I'm simply suggesting that you read them absorb the information they hold, and then make your own informed decision. Also, in case this wasn't clear, I post this with no intention whatsoever of potentially undermining or disagreeing with anything which has already been posted. Those guys have qualifications, I do not.

[Kellym82]

I've been hitting the gym a lot recently (four times a week) to try and get myself a bit fitter even though I won't have a fitness test. I really should do more running but being a poor student can't afford a decent pair of shoes. Has anyone got any suggestions for what has a reasonably similar effect in terms of muscles used that doesn't impact on the knees quite as much?

Definitely do some interval training in the swimming pool - it's a lot harder work than people think!

My favourite one is sprinting a length (start at 80% if you're not sure how long you can sprint for) then taking the rest of whatever is left of 30 seconds off, and doing that 30 or 40 times. It's really hard work but worth it!

Interchange the interval training with a consistant paced 2.5km swim which will then help you stretch out, and also help to increase your lung capacity.

[Josh'Grizzly'Gregory]

Not so much of a fantastic work out regime, but more of a pain in the bum addition that I've picked back up again, and I'm about the old boxer favourite of skipping. I'm normally found to be doing a 5 x 5 training system for weight lifting and interval running for cardio. I like the idea of looking like a hybrid of hyper trophy and power lifter, but discovered that with skipping my calve muscles are pumped to the max (and it has been more than 24 hours since I last used the rope).

Most annoying thing I found with skipping though, is that after a while I became frustrated due to it being a relatively new skill and my mind has to make the connections in the muscles for the timings.

[MacGregor]

Definitely do some interval training in the swimming pool - it's a lot harder work than people think!

My favourite one is sprinting a length (start at 80% if you're not sure how long you can sprint for) then taking the rest of whatever is left of 30 seconds off, and doing that 30 or 40 times. It's really hard work but worth it!

Interchange the interval training with a consistant paced 2.5km swim which will then help you stretch out, and also help to increase your lung capacity.

I know how difficult it is, I've competed internationally.

Swimming isn't really an option, can only stay in for 45 minutes at my local pool and considering the training I used to do I just find it frustrating. Barely even long enough for a warm up!

[CmdKeen]

Proper interval training doesn't need to be longer than 20/30 minutes at a go. That is the point of it, at least on land, and I'm assuming the same principal applies in the water. The BBC have been looking today at whether just 3 minutes of exercise a few times a week can have the required effect (it seems for some people based on genes) - interval training is that in a repetition based format so everyone benefits.

If the sprint / rest cycle is too easy for you then reduce the rest / spend it swimming at a comfortable, sustainable, pace and up the sprint time.

For those of you who can run, the same applies. Sprint up a hill (I mean 30/40m worth, not Ben Nevis), maybe "rest" at the top with some pushups, situps etc, jog back down. Repeat. Shorter, intense bursts of phys benefit your development more than sustained, easier, periods of exercise. They're great for staying fit, burning calories etc.

[BlueBand]

In an effort to both shred some fat and save money, I'm dusting off my bike! Can't wait to get back on track with losing the belly!

Sports Direct for me tomorrow to buy some gear

[Dave SYP]

With my medical problem (not moaning really!) I do the same exercise every morning... Up one two ...down one two, then the other eyelid! Hehehe!

[Josh'Grizzly'Gregory]

Anyone got any tips on how to keep your mind from wandering when running?

I'm finding that I'm getting to a point now where after a bit my mind stops enjoying focusing on why I'm running, stops finding the music motivating and just quits. This isn't after 45 mins etc this is just 20 mins into it, it is driving me bezerk. No amount of up tempo, fast paced music is helping. I just seemed to have found a point where I'm like "What's the point."

Any tips for getting the focus back or any other advice? I've tried finding a running partner and no one wants to do it.